Bert Kremer.

The holidays are upon us, and now comes the time when everyone starts thinking about parties and all the weight gain that follows.

The average person gains five to seven pounds during the holidays, then spends the next eight weeks following New Year’s trying to lose the weight. Every year you tell yourself you’re not going to be one of those people, but then inevitably fall into the same traps as you have in years past.

This year, why not try a more proactive approach to avoiding holiday weight gain? Get a group of friends together and create challenges for one another. It’s fun, and you have the support of your peers motivating you to stay healthy. Another great way to prevent weight gain is to stay active by starting new family traditions. There are all sorts of holiday-themed 5Ks and family fun run/walks happening around town this time of year.

One fitness challenge my family enjoys is holding a series of short contests during the commercial breaks as we watch TV. This is something free and simple that your kids and spouse will love. It can be something as simple as a quick game of tag with a twist, such as only allowing tags below the knees. See who can do five or 10 pushups or sit-ups the fastest. Keep in mind your environment when you plan your activities, so you minimize the chance of breaking something, and pick something suitable for your family.  You can imagine the competitiveness, especially in my house!

Childhood obesity is on the rise, which is why it is more important than ever to promote a healthy lifestyle within the family. Teaching good habits and leading simple group activities will not only help keep you physically fit now, it will set your children up for a lifetime of health and happiness.

Know you’re going to be eating a lot? Stop by ProFormance Fitness on Thanksgiving Day for a fun-filled, calorie-burning morning in preparation for the feast. Bring your family with you and create a team of four to take on all the challenges ahead, together!

Turkey Day Fitness
Nov. 22 from 8 to 9:30 a.m.
ProFormance Fitness
2041 River Road
Register at www.proformanceresults.com/register-for-turkey-day-torture

Upcoming Family Fitness Events

Saturday, November 24

Leftover Turkey Trail Run
For most of us, the weekend after Thanksgiving is synonymous with one thing: leftover turkey. But now you have something else to look forward to: Upland’s Leftover Turkey Trail Run and Novemberfest! On Nov. 24, participate in a chip-timed run through Eagle Creek Park, 7840 W. 56th St., Indianapolis, Ind., followed by a party featuring an open beer bar, food from Scratch Truck and live music from the Jon Strahl Band.

There are several options: A moderately difficult 5K trail through beautiful late autumn scenery, a longer 10K version, or the Group Loop. The group loop is a little less conventional, and good for serious runners or friends looking for a  fun run. You supply a team of two, four or 10 runners, and they supply a 1-mile trail loop. Your team has one hour to complete as many laps as you can/want. Each team size competes in its own category, and the teams to cover the most laps in one hour wins.

Cost for the 5K or 10K only is $30; with the party each is $40; a two-person group loop with party is $70; four-person group loop with party is $140; 10-person group loop with party is $350; and entry to the party only is $15. All ages are welcome, but only those 21 and up can partake of the beer. For registration and information visit www.uplandbeeradventures.com.

Saturday, December 1

Santa Sprint & Stroll
Santa says, “Get your running shoes ready!” It’s time to register for the 17th Annual Santa Sprint & Stroll. This merry event will benefit United Crescent Hill Ministries, who work throughout the year to help the community by serving meals, offering exercise and emergency assistance programs, and mentoring youth. UCHM hopes your family will join them on Dec. 1 for this festive 5K run or one-mile walk. Kick-off will be at 9 a.m. at Barret Traditional Middle School, 2561 Grinstead Drive. For registration and details visit www.uchmlouky.org.

Sunday, December 2

Healthy Family Training Camp
Join the American Heart Association and the University of Louisville as they host the third annual Healthy Family Training Camp, a program designed to get families plugged into the resources and activities they need to be heart-healthy. The event, held Dec. 2 from noon to 2 p.m. at the KFC Yum! Center, 1 Arena Plaza, will feature various physical activities and challenges, meet and greets with UofL’s athletes, health screenings, cooking demonstrations and free admission to the UofL Women’s Basketball game against the University of Kentucky, beginning at 2 p.m. You must RSVP to attend. To register for the Healthy Family Training Camp, visit www.getfit2012.org. The University of Louisville Lady Cards encourages all of their fans to Go Red For Women when they attend the matchup against UK.

Saturday, December 8

Polar Bear Grand Prix
Once again River City Races is proud to produce a series of races this winter to keep you motivated to stay out running on the roads. The Sternberg Automotive Group Polar Bear Grand Prix is a series of three races in December, January and February. Enter all three together and the first 600 will receive a Polar Bear Grand Prix winter knit cap, free!

Reindeer Romp 4K
The first leg of the Polar Bear Grand Prix is the Reindeer Romp 4K, Dec. 8 at 9 a.m. Runners can meet at Hogan’s Fountain in Cherokee Park. Early registration is $20, or $25 after Dec. 5. Walk-in registrations will be accepted at Fleet Feet Sports, 2239 Taylorsville Road, until 7 p.m. Dec. 7. Packet Pickup will be Dec. 7 at Fleet Feet from 10 a.m. until 7 p.m. The first 1,000 entrants will receive a Reindeer Romp Holiday ornament. Those who register after the first 1,000 will receive an ornament on a first come, first serve basis. On race day, late registration and packet pickup starts at 8 a.m. and ends at 8:45. Parking is limited so arrive early. To register or for information visit www.rivercityraces.com.

Frostbite 5K
This second race is Jan. 12 at 9 a.m. at the Rugby Field in Cherokee Park. Only the first 1,000 entrants will be guaranteed a long sleeve technical shirt ($55 value) so get your entry in early. Those who register after the first 800 will receive a shirt on a first come, first serve basis.

Snowman Shuffle 
The final race in the Polar Bear Grand Prix is a four-mile run, Feb. 9 at 9 a.m. at Hogan’s Fountain in Cherokee Park. The first 800 runners will receive a Snowman Shuffle drawstring backpack. Those who register after the first 1,000 will receive a backpack on a first come, first serve basis.

Acquire Accessories

Everyone loves new stuff.  This year I bought a new bike – and I rode twice as much as I normally would.  Get some new workout clothes, shoes or heart rate monitor watch. Then put them to use.

Turn It Up

Who doesn’t like cranking it to the “Rocky” soundtrack? Imagine the last mile of your run and you see a monster set of stairs and the theme song “Eye of the Tiger” comes on.  How much harder are you going to run the steps? Maybe Rocky doesn’t motivate you. So find out what music does. Then, create a play list on your iPod and start cranking it.

Get Out There

Take your workout outside.  We have been fortunate enough this year to have an amazing spring.  Grab some exercise bands and take your workout outside. Your neighbors will watch you in envy. OK, they may wonder what you’re doing, but that may compel them to get outside themselves, and that, just being outdoors, gets us engaged in physical activity. Play with the kids in the backyard, walk your dog or jog in the park. Another major benefit to being outside is the absorption of Vitamin D, which prevents osteoporosis, depression, cancer, and even can positively affect diabetes and obesity.

Challenge Yourself

Two different challenges I like are the 100 Day Challenge and the Age Challenge.  In both cases, pick an exercise that you either enjoy or one that you think you need to do more of but don’t really enjoy.  In the 100 Day Challenge, begin day one with 1 rep of the exercise.  On day two, do 2 reps, day three you perform 3 and so on. In the Age Challenge, you pick an exercise and perform the number of reps equal to your age every day. The older you get the stronger you’ll get.

Be Accountable

Get a group of friends together who all want to be healthier or just plain feel better.  Download the app Endomondo to your phone.  You can log and track all of your exercises  You can also invite your friends to view your progress and vice versa.  The next time you’re out on a run, all of your friends who are linked up can view how far you went and how long it took you. Best part, the app is designed for all types of exercises, not just running.

Find Your Fun

Look for reasons to get fit that combine fun with fitness, friends and philanthropy. You’re less likely to back out if you cover every base – and those are four great reasons right there.

One of my favorites is an upcoming event at ProFormance Fitness. Join us on Saturday, May 12, from 10 a.m. to noon for Zumba for a Cause. A suggested $10 donation gets you on the Zumba dance floor and there will also be a silent auction.

All proceeds go to the Kids Center, which provides services to kids with developmental delays and disabilities. The center serves infants through young adults. Attend and you can get that much closer to your fitness goal while helping us raise money for an excellent organization.

ProFormance is located at 2041-A River Road in Louisville. For more information, call 502.895.3472 or go to www.proformanceresults.com.